12/28/23

12/28

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Five Sets of:
Seated DB Ext. Rotation
(Single Arm; 8 each arm)
Banded Face Pulls x 15

B. Every 6 min, for 3 Sets:
30/20 Cal Row
20/15 Cal Bike
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) KB Rom. DL
2) HR Push-Ups
3) Plank to Pike

A. Every :90 sec, for 9 Sets:
1) 10 Deadlifts
2) Rot. Medball Slams
x :60 sec
3) Banded Hamstring Curl

B. "Tag"
In an 18 min Window:
8 Deadlifts
8 Lat. Burpees over Bar
8 Deficit Push-Ups
8 Cals (MC)